The Hunger for Success: The Solution's Offseason

[lksurf2]

Next free meal. Bacon Wrapped Grilled cheese. Google it bro.

[The Solution]

Done

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 6 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6


Slight Decline DB Bench Press (2:1:1:1)
100's x 6–(3 Sets)


Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)


Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)


Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)


Weighted Chain Dips: –
BW + 75lb Chains x 10 (3 Sets)


DB Hammer Curls:
35's x 8 (4 Sets)




Post-Workout:


Cellucor Sweet Potato Cinnamon Swirl Bread with a PB Lean Glaze (MyOatmeal.com)

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 7 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Calf Press on Pin Loaded Leg Press:
100 x 25 (4 Sets)


Incline HS Machine Chest Press:
2 Plates/Side x 12 (3 Sets)
2 Plates/Side x 15 --> 1 Plate/Side x 20


Incline DB Bench Press (3:1:1:1)
100's x 6 (3 Sets)


Smith Machine Incline Bench Press
185 x 15 (2 Sets)


A1: Chest Supported DB Rear Delt Swings –
10's x 25 (4 Sets)


A2: DB Chest Supported Rear Delt Fly
10's x 15 (4 Sets)


HS Seated Side Lateral:
75 x 12 (4 Sets)


Reverse Facing Machine Shoulder Press (3:1:1:1)
25's/Side x 8 (3 Sets)


Post-Workout:


Cellucor Red Velvet Truffles with a PB Lean Glaze (My Oatmeal)

[The Solution]

Cellucor Peanut Butter Marshmallow Brown Sugar Mug Cake


http://www.youtube.com/watch?v=q9rueywq3IM

Recipe

Dry:
30g Complete pancake Mix (Extra Fluffy)
20g Cellucor Cor Performance Peanut Butter Marshmallow Whey
8g SF/FF Pudding Mix
Dash Splenda (3g)
Dash Baking Powder (3g)
Dash Brown Sugar (3g)
Dash Salt

Wet:
1 Egg White
50g Yogurt (Greek or Regular)

Topping/Filling:
16g Peanut Butter Lean (MyOatmeal.com) Peanut Butter Flavor



Directions

1. Pre-Heat Oven to 375 Degrees

2. Mix all dry in a small mixing bowl (Whey, SF/FF Pudding Mix, Splenda, Brown Sugar, Baking Powder, Salt)

3. Add slowly 1 egg white and 50g Yogurt on top and stir to a batter like consistency (should be very thick).

4. Coat a Small Coffee Mug or Ramekin with Cooking spray and transfer batter.

5. Bake for 12-15 minutes at 375 and pull out and allow to cool for 5-10 minutes, before flipping product onto a plate

6. Take 16g (1 TBSP) of peanut butter lean and mix with enough water to make a sludge/batter like consistency. Use to Drizzle on top of final product

7. Enjoy!

Macros

For Entire MugCake + PB Lean Frosting:

Calories ~ 335
Protein ~ 30g
Carbs ~ 45g
Fat ~ 4g

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 7 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


DB Bilateral Row:
40's x 8 (3 Sets)


Smith Machine Bent-Over Row:
25/Side x 8
2-25's/Side x 8
3=25's/Side x 8
3-25's+10/Side x 8


Wide Grip Pullovers:
35 x 12 (3 Sets)


Rack Pull Below the Knee (2:1:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
355 x 5


Standing EZ Bar Curls (3:1:1:1)
90 x 6 (3 Sets)


Rope Pushdown (3:1:1:2)
170 x 8 (3 Sets)


A1: Rope Hammer Curl
40 x 15 (3 Sets)


A2: Rope Overhead Ext
40 x 15 (3 Sets)


B1: Planks (30-45 sec) supersetted w/
BW X 45 Seconds (3 Sets)


B2ecline Sit-ups:
BW + 45lb Plate x 6 (3 Sets)


Post-Workout:


Jeni's Smoked Cassia Cinnamon

[Rocky3]

I could never get even below 10% bodyfat eating like that

[The Solution]

But you have your girlfriend eat donuts all the time? Logical. lol

Its called moderation bud.

I could never get even below 10% bodyfat eating like that

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 7 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6


Slight Decline DB Bench Press (2:1:1:1)
100's x 6–(3 Sets)


Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)


Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)


Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)


Weighted Chain Dips: –
BW + 75lb Chains x 10 (3 Sets)


DB Hammer Curls:
35's x 8 (4 Sets)




Post-Workout:


Pizza burger + cajun Fries

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 7 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Seated Calf Raise: (1:1:1:2)
2 Plates x 12 (4 Sets)


Tear Drop Leg Extension (1:1:1:3)
40 Each Leg x 8 (4 Sets)


Leg Press: (1:1:1:1)
7 Plates/Side x 35 Seconds (3 Sets)


Barbell Squats (1:1:1:1)
185 x 20 (3 Sets)


Barbell Glute Bridge (1:1:1:2)
275 x 10 (3 Sets)


Lying Leg Curl (2:1:1:1)
110 x 8 (3 Sets)


Post-Workout:


Two Tier Molten Chocolate Protein Cake:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 7 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Calf Press on Pin Loaded Leg Press:
100 x 25 (4 Sets)


Incline HS Machine Chest Press:
2 Plates/Side x 12 (3 Sets)
2 Plates/Side x 15 --> 1 Plate/Side x 20


Incline DB Bench Press (3:1:1:1)
100's x 6 (3 Sets)


Smith Machine Incline Bench Press
185 x 15 (2 Sets)


A1: Chest Supported DB Rear Delt Swings –
10's x 25 (4 Sets)


A2: DB Chest Supported Rear Delt Fly
10's x 15 (4 Sets)


HS Seated Side Lateral:
75 x 12 (4 Sets)


Reverse Facing Machine Shoulder Press (3:1:1:1)
25's/Side x 8 (3 Sets)


Post-Workout:


Double Cheeseburger and Baked Fries:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 8 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


DB Bilateral Row:
40's x 8 (3 Sets)


Smith Machine Bent-Over Row:
25/Side x 8
2-25's/Side x 8
3=25's/Side x 8
3-25's+10/Side x 8


Wide Grip Pullovers:
35 x 12 (3 Sets)


Rack Pull Below the Knee (2:1:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
355 x 5


Standing EZ Bar Curls (3:1:1:1)
90 x 6 (3 Sets)


Rope Pushdown (3:1:1:2)
170 x 8 (3 Sets)


A1: Rope Hammer Curl
40 x 15 (3 Sets)


A2: Rope Overhead Ext
40 x 15 (3 Sets)


B1: Planks (30-45 sec) supersetted w/
BW X 45 Seconds (3 Sets)


B2ecline Sit-ups:
BW + 45lb Plate x 6 (3 Sets)


Post-Workout:


Ben & Jerry's Peanut Butter Brownie Sundae:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 8 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
255 x 6
PR


Slight Decline DB Bench Press (2:1:1:1)
110's x 6–(3 Sets)
PR


Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)


Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)


Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)


Weighted Chain Dips: –
BW + 100lb Chains x 10 (3 Sets)


DB Hammer Curls:
35's x 8 (4 Sets)




Post-Workout:


Spinach Feta Bacon Cheeseburger with Steak Fries:

[Granite-Dawg]

Inov8 Elite Performance
Mesocycle #21
Week 8 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
255 x 6
PR


Slight Decline DB Bench Press (2:1:1:1)
110's x 6–(3 Sets)
PR


Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)


Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)


Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)


Weighted Chain Dips: –
BW + 100lb Chains x 10 (3 Sets)


DB Hammer Curls:
35's x 8 (4 Sets)




Post-Workout:


Spinach Feta Bacon Cheeseburger with Steak Fries:

Congrats on the PR!! Have a great weekend!!

[The Solution]

Cellucor Cinnamon Swirl 2 Minute Pancake


http://www.youtube.com/watch?v=9882E8wnHTg

Recipe

Dry:
34g Cor Performance Cinnamon Swirl Whey (1 Scoop)
Dash Splenda
Dash Baking Powder

Wet:
50g Almond Milk (1/4 Cup)

Topping/Filling:
Walden Farm 0 Calorie Syrup
Cinnamon
Fat Free Cool Whip (If Desired)




Directions

1. Pre-heat skillet to medium heat and set aside

1. Combine all dry (Whey + Splenda + Baking Powder) In a small bowl

1. Add Almond milk and mix till batter is formed

1. Coat Skillet with Cooking spray and drop batter onto skillet and allow to cook for 1 minute until bubbles (sign to flip)

1. Flip Pancake, allow to cook for another minute and transfer to a plate

6. Add Walden Farm Syrup, Cinnamon, and Fat Free Cool Whip (if desired) and enjoy!


Macros

Pancake with No Cool Whip:

Calories ~ 125
Protein ~ 25g
Carbs ~ 5g
Fat ~ 1g

Pancake with Cool Whip Added:

Calories ~ 150
Protein ~ 25g
Carbs ~ 9g
Fat ~ 1g